A beginner kettlebell workout for men starts with five moves: the deadlift, swing, goblet squat, press and carry. Learn those, pick a weight you can control and use a timer. That's all you need for the first two months.
Pick a short workout and set the equipment filter to kettlebell.
What weight should you buy?
Many beginner men start with 12 to 16 kilos. If you're quite weak or returning from injury, 8 to 12 is fine. You can always add a second bell later. Our one-kettlebell home gym guide goes into detail.
The five moves
- Deadlift: stand over the bell, hinge back and stand up tall
- Swing: hinge, snap the hips and let the bell float to chest height
- Goblet squat: hold the bell at your chest and sit between your knees
- Press: from the shoulder, push straight overhead
- Farmer's carry: walk tall with the bell at your side
Spend a week on deadlifts and goblet squats before you swing. The hinge is the foundation.
Workout 1: 10-minute EMOM
Alternate each minute:
- Odd: 10 deadlifts or swings
- Even: 8 goblet squats
Workout 2: 12-minute AMRAP
- 10 swings
- 6 presses per arm
- 8 goblet squats
Belltower Cycle is similar, with cleans and presses plus swings.
Workout 3: 8-minute carry challenge
Walk 30 to 50 metres with the bell in one hand, switch hands and repeat. Rest as needed. Liberty Bell Marathon combines carries with clean and presses in an AMRAP.
How often should you train?
Three times a week with a day off between. Read how many days a week should I work out.
What are common mistakes?
- Squatting the swing instead of hinging
- Lifting with the arms
- Choosing a bell that's too heavy
- Rushing the first round. Read your first round is lying to you
Do you need a coach?
A coach helps, but a mirror or a phone video works too. Check your back is flat and your hips do the work.
What should you wear and where should you train?
Flat, stable shoes or bare feet, a clear space of a couple of metres and a non-slip surface. Keep the bell away from fragile floors and ceilings, and never swing near furniture or people. Place a towel or mat under the bell for deadlifts if you're worried about the floor.
How do you know when to go heavier?
When you can do all the reps of a workout with ease and good form for two sessions in a row. Move up by one step, not three. A bell that's too heavy teaches bad habits.
FAQs
Are kettlebells good for weight loss?
They're a good tool when combined with food control. Read how to lose a dad bod.
Are they safe for beginners?
With a light weight and good form, yes.
Are they better than dumbbells?
Different, not better. Swings suit kettlebells.
The bottom line
Five moves, one bell, a timer. Pick a short workout and start. When you're past 40, read kettlebell workout for men over 40.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
- kettlebell
- men over 40